Exercises for weight gain

Exercises for weight gain

Let us know about Exercises for weight gain. If you are worried about losing weight, then you must know that gaining weight can be very difficult. For people whose body is thin, it becomes very difficult for them to gain weight due to fast metabolism because calories are burnt due to high metabolism.

To gain weight, along with your healthy diet, some light exercises should also be done daily, which will help you in increasing body weight.

Exercises for weight gain
Exercises for weight gain

So let us tell you some easy exercises to gain weight today –

Squats exercise is beneficial for weight gain

Squats are one of the easiest exercises that count in the best calisthenics workout routine. Which helps to tone and strengthen the lower back area. It is practiced by both men and women to tone the hips and thighs. Once you know the easy squat form, gradually try different types of squats, including lifting weights. This is a very effective exercise for weight gain in women, which gives a perfect shape to the lower body area and strengthens the legs of men.

How to do squat exercise –

  1. First of all stand straight.
  2. Now separate the legs slightly.
  3. Then either you keep the hands straight in front or you can keep them behind the head.
  4. Now bend your knees and sit down.
  5. Keep your eyes and waist straight.
  6. You can sit as much as you want, then gradually increase your capacity.
  7. Do this exercise for five minutes. Then gradually keep increasing the time.

Push up is an exercise to gain weight

Pushups are a great exercise for the arms. This makes your hands toned and strong. It strengthens your chest, shoulders, triceps and core muscles. It is a complete muscle building exercise which is practiced by both men and women. In case of women, it tones the arms by not increasing the size of the large biceps and triceps and helps in strengthening them. And in the case of men, it sculpts slim hands effectively.

How to do pushup exercise –

  1. First of all, lie down on your stomach and keep both your hands on the ground.
  2. Keep the hands slightly apart from the body.
  3. Now keep the lower part of the abs and waist slightly tight and lift the body upwards with the hands.
  4. Keep the elbows of both the hands near the body.
  5. Then bring the body towards the ground and do this process like this for two or three minutes.
  6. Then keep increasing it according to your ability.

Walking lunges exercise to increase body weight

Walking lunges are one of the best strength training exercises for both men and women. It increases the mass in the muscles of the lower region of the body. You can do standing lunges or try a new version of it called walking lunges. You can also increase the level of walking lunges with the help of free weights like dumbbells.

How to do Walking Lunges Exercise?

  1. First of all stand straight.
  2. Now separate the legs slightly.
  3. Now take your right leg forward and keep it straight and bend the left leg.
  4. Now bring the right leg back and stand straight.
  5. Do the same with the other leg as well.
  6. Keep your hands on the waist and keep your eyes in front. When you bring one leg forward, keep your waist straight.
  7. Do this process until you get tired.
  8. This exercise is a very good exercise for the legs.

Exercise tricep dips to increase body weight

This is another easy and effective exercise to tone your back and arm muscles. These very easy exercises to gain weight in women and it gives you an impressive and curvy shape. In case of men, it helps in toning the muscles of the waist, hips and triceps.

How to do triceps dips exercise –

  1. First of all, sit on the chair and hold its tip with your hands.
  2. Now move the body towards the front and keep the hips slightly above the ground.
  3. Keep your position on the heels of the feet and again come back to the old position.
  4. Do two to three sets of this exercise to get the best results.

Start a pullup workout to get fat

This exercise is especially made for men. This gives a new shape to your hands and helps to broaden the shoulders. This makes the slim look look impressive and attractive in no time. Repeat this exercise 10 to 15 times daily to get good results.

How to do pullup exercise –

  1. First of all, hold the pullup bar with both hands.
  2. Hold the pullup bar slightly away and leave the body light.
  3. Now move your body upwards with the help of hands. Keep in mind that your chin should come up to the pullup bar. Then come back to the same state.
  4. Keep increasing your time and ability to do it slowly.

Crunches exercise help in getting fat

Crunches are one of the best exercises to reduce belly fat. Along with this, it gives core strength to the muscles and also boosts the mass of the muscles. This affects the middle area of ​​your body. Both men and women can practice this exercise. In the case of women, it does not promote six packs.

How to do crunches exercise –

  1. First of all, lie down on the waist and bend the knees. Keep the claws on the ground only.
  2. Now cross both your hands in front of the chest and now lift the shoulders up and bend the abdominal muscles.
  3. Remain in the same state for some time, then come back to the old state.
  4. Do this process seven to eight times, then gradually keep increasing the time and capacity.

Clean and press workout to get fat

This is another muscle building exercise specially made for men. It works on the whole body and increases the muscle mass.

How to do clean and press exercise?

  1. First place the barbell in front of your feet on the ground and then slowly bend down and hold it with both the hands. Keep in mind that while holding, keep some distance in the hands.
  2. Now slowly lift the barbell up and bring it up to your chest.
  3. Keep your wrists facing upwards.
  4. Then slowly bring the barbell down and put it on the ground again.
  5. Do this process according to your capacity, then gradually keep increasing it.

Walking and running are beneficial to gain weight

This is the last exercise in which you do not need any equipment. All you need is sports shoes. Cardio brings a great change in your body and increases your muscles in a natural way. Walk slowly in the beginning, then gradually convert your ability into jogging. This may take some time, so keep some patience.